Wednesday – May 3, 2017 (20170503)

Level 1

Complete 2 rounds for time.

200m Row

50 Elevated Push Ups

200m Row

-Rest 90 Seconds-

—Rest 3 minutes, then…—

Complete 2 rounds for time.

100m Row

25 Elevated Push ups

100m Row

-Rest 60 Seconds-

Level 2

Complete 2 rounds for time.

200m Row

25 Push Ups

200m Row

-Rest 90 Seconds-

—Rest 3 minutes, then…—

Complete 2 rounds for time.

100m Row

25 Elevated Push ups

100m Row

-Rest 60 Seconds-

Level 3

Complete 2 rounds for time.

200m Row

30 Push Ups

200m Row

-Rest 90 Seconds-

—Rest 3 minutes, then…—

Complete 2 rounds for time.

100m Row

15 Dips

100m Row

-Rest 60 Seconds-

 

Level 4

Complete 2 rounds for time.

200m Row

50 Push Ups

200m Row

-Rest 90 Seconds-

—Rest 3 minutes, then…—

Complete 2 rounds for time.

100m Row

25 Dips

100m Row

-Rest 60 Seconds-

Motivation

Strength

Power Clean go for heavy 2 RM

Mobility: Mobility ball in pecs and shoulders

Don’t Stop Here

More To Explore

Thursday December 12th, 2019 (20191212)

Level 1 21-15-9 Deadlift (95/65#) Bench Press (65/44#) Bar Facing Burpees Level 2 21-15-9 Deadlift (135/95#) Bench Press (95/62#) Bar Facing Burpees Level 3 21-15-9

Tuesday December 10, 2019 (20191210)

Level 1 18 Minutes As Many Rounds as Possible 5 one arm Thrusters (L) into 10 Overhead Lunges (25/15#) 5 one arm Thruster (R) into